Lifestyle Changes That Can Lower Your Risk of Heart Disease – News18
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Small, consistent lifestyle changes can significantly lower heart disease risk. Start today for a healthier future
Adopting a heart-healthy lifestyle is key to prevention
Heart disease is a growing health challenge in India, with non-communicable diseases (NCDs) accounting for 67.6% of overall deaths in 2019. A 2021 report by the Thought Arbitrage Research Institute (TARI) estimated that 116 out of every 1,000 Indians suffer from an NCD. With rising cases of hypertension, diabetes, and obesity, heart disease is expected to increase further by 2035. Adopting a heart-healthy lifestyle is key to prevention. Dr. Gunjan K Sharma, Senior Consultant Physician & Noninvasive Cardiologist shares all you need to know:
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1. Eat a Heart-Healthy Diet
A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can lower cardiovascular risk.
● Choose healthy fats like olive oil, avocados, and nuts while avoiding trans fats.
● Limit salt intake to reduce high blood pressure, keeping it under 5g per day.
● Include Omega-3s from fatty fish, flaxseeds, and walnuts to lower cholesterol.
Singapore’s Nutri-Grade food labeling system and India’s “fat tax” in Kerala reflect growing efforts to promote healthy eating. Nationwide policies like front-of-pack labeling could further improve awareness.
2. Stay Physically Active
Regular exercise strengthens the heart and reduces disease risk.
● Engage in 150 minutes of moderate exercise weekly, such as brisk walking or cycling.
● Stay active daily by taking stairs, stretching, or walking short distances.
Concerns about steroid misuse in gyms have deterred some from exercise. Strict regulation, public awareness, and natural fitness promotion can address this issue.
3. Maintain a Healthy Weight
Obesity increases heart disease risk by raising blood pressure and diabetes prevalence.
● Stay hydrated to support metabolism and prevent overeating.
● Regarding the control of body weight the body fat percentage and location are crucial; the body fat percentage shouldn’t be between 14 and 24 percent and the waist to hip ration for Men: (Lower risk) < 0.90, Women: lower risk, ≤ 0.85
4. Quit Smoking and Limit Alcohol
● Quit smoking with counseling or nicotine replacement therapy.
● Limit alcohol to one drink per day for women and two for men. However, there are no safe limits to alcohol consumption, contrary to popular belief.
5. Manage Stress Effectively
Chronic stress raises blood pressure and inflammation.
● Practice relaxation techniques like meditation, deep breathing, or yoga.
● Engage in hobbies to maintain emotional well-being.
6. Get Regular Health Check-ups
● Monitor blood pressure, cholesterol, and sugar levels regularly.
● Follow medical advice to manage existing conditions.
Small, consistent lifestyle changes can significantly lower heart disease risk. Start today for a healthier future!
